Training Plans > 10k Training Plans > Walk 10k Training Plan

Walk 10k Training Plan

Training Plan Overview

The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K event and are currently walking at least 3 times per week for 40-50 minutes. The program starts with four walking workouts of 40-50 minutes and gradually progresses to walking 50-75 minutes four times per week in ten weeks! The 10K Walk Program also include optional cross-training days and rest days. This plan will inspire you to move, teach you how to train for a 10K event and guide you to the finish line.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Walk 10k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 10k training plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Feb 18	Feb 18 Easy Walk 40 mins	Feb 19 Cross-Train 40 mins	Feb 20 Fast Walk 45 mins	Feb 21 Rest	Feb 22 Easy Walk 30 mins	Feb 23 Endurance Walk 50 mins	Feb 24 Rest
Week 2 Feb 25	Feb 25 Easy Walk 40 mins	Feb 26 Cross-Train 40 mins	Feb 27 Fast Walk 45 mins	Feb 28 Rest	Feb 29 Easy Walk 30 mins	Mar 1 Endurance Walk 50 mins	Mar 2 Rest
Week 3 Mar 3	Mar 3 Easy Walk 40 mins	Mar 4 Cross-Train 40 mins	Mar 5 Fast Walk 45 mins	Mar 6 Cross-Train 40 mins	Mar 7 Easy Walk 30 mins	Mar 8 Endurance Walk 60 mins	Mar 9 Rest
Week 4 Mar 10	Mar 10 Easy Walk 45 mins	Mar 11 Cross-Train 40 mins	Mar 12 Fast Walk 51 mins	Mar 13 Cross-Train 40 mins	Mar 14 Easy Walk 30 mins	Mar 15 Endurance Walk 60 mins	Mar 16 Rest
Week 5 Mar 17	Mar 17 Easy Walk 45 mins	Mar 18 Cross-Train 40 mins	Mar 19 Fast Walk 51 mins	Mar 20 Cross-Train 40 mins	Mar 21 Easy Walk 30 mins	Mar 22 Endurance Walk 70 mins	Mar 23 Rest
Week 6 Mar 24	Mar 24 Easy Walk 45 mins	Mar 25 Cross-Train 40 mins	Mar 26 Fast Walk 50 mins	Mar 27 Rest	Mar 28 Easy Walk 30 mins	Mar 29 Endurance Walk 50 mins	Mar 30 Rest
Week 7 Mar 31	Mar 31 Easy Walk 45 mins	Apr 1 Cross-Train 40 mins	Apr 2 Fast Walk 50 mins	Apr 3 Cross-Train 40 mins	Apr 4 Easy Walk 30 mins	Apr 5 Endurance Walk 70 mins	Apr 6 Rest
Week 8 Apr 7	Apr 7 Easy Walk 45 mins	Apr 8 Cross-Train 40 mins	Apr 9 Fast Walk 51 mins	Apr 10 Cross-Train 40 mins	Apr 11 Easy Walk 30 mins	Apr 12 Endurance Walk 75 mins	Apr 13 Rest
Week 9 Apr 14	Apr 14 Easy Walk 40 mins	Apr 15 Cross-Train 40 mins	Apr 16 Fast Walk 51 mins	Apr 17 Cross-Train 40 mins	Apr 18 Easy Walk 30 mins	Apr 19 Endurance Walk 50 mins	Apr 20 Rest
Week 10 Apr 21	Apr 21 Easy Walk 40 mins	Apr 22 Rest	Apr 23 Fast Walk 30 mins	Apr 24 Rest	Apr 25 Easy Walk 30 mins	Apr 26 Rest	Apr 27 10K Race!

Warning

Based on your selected race date you should have started training on Feb 18, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.